Race Summary of GNR 2021
It was definitely the most wonderful half marathon that I ever did so far. It was cloudy, cooling, little bit of wind at some stretch, great atmosphere with lots of spectators along the way, cheering and supporting us with performances like drums, dance, loud cheers, holding cardboards with motivational quotes and list goes on!
I am so grateful of being able to be the elite category and toe the starting line with Olympians, World Champions, National Record Holders and list goes on!
To be honest, Half Marathon is not my thing at the moment, but I always wanted to run a fast time for this course as my last attempt of this distance was on 5 years ago in Nike We Run KL 21K, whereby I DID NOT FINISH as I collapsed at about 800m before reaching the finishing line. It was due to dehydration and hypoglycemia.
I then went back to 5-10k, sharpen the speed first before attempting another HM and I got into Towerrunning sport in year 2017.
Here we go, after 5 years, while there are not many Towerrunning races, why not give the HM another try. I got confirmation for the slot 6 weeks prior to it and start the training rightaway.
I then got Coach Albert to prescribe me a 6 weeks training program rightaway and did a 5k, 1k and 200m time trial to find out where my current fitness level is.
Juggling between the Towerrunning training, HM program and traveling here and that are not that easy especially during the pandemic time. I clocked a total of about 72km + 1200 floors + 2 weight training sessions weekly for not just the HM but Germany Towerrunning Championship on 29/8.
I started off the race with quite a fast pace and slowly got back into the rhythm. Initially, I was aiming for a Sub 72 min HM (5k - 15:48 | 10k - 33:26). My previous best time was 1:23:59 in Kuching HM 2015 (5k - 17:36 | 10k - 36:42).
After 5k mark, I felt the tiredness, but I tried to still hold the pace. At 10k, until right after we make the U-turn, it was all great still, although I felt the tiredness on my legs already and it was like, half way there!
Part 2 continue in the comment section...
同時也有21部Youtube影片,追蹤數超過40萬的網紅糖餃子Sweet Dumpling,也在其Youtube影片中提到,Hello friends! Today we're going to share with you how to make classic meringue nuts dessert: French Dacquoise with coffee French buttercream. Dacquo...
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- 關於in this time slot 在 糖餃子Sweet Dumpling Youtube 的最佳解答
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- 關於in this time slot 在 JSK-koubou Youtube 的最佳貼文
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in this time slot 在 Facebook 的最佳解答
With so many shoes to fill each day, it feels really good to finally set aside some time for myself and be cared for! 🥰 PS: this is my first mani & pedi 💅🏼 session since becoming a mom and I honestly never thought I’d be able to slot in some time for a mani-pedi until I heard about @Urbancompany_sg services!
They provide a wide range of home services like mani-pedi, facials, home cleaning services and more, all in the comfort of home. It’s definitely god sent for full time mom-preneurs like me! No more forgo-ing my me-time even when I’m always so occupied with my kids and work.
Everything from placing a booking via the app to following up, confirmation and especially the service was outstanding. My therapist arrived at my doorstep with a full suite of salon-style equipments where I get to enjoy a complete mani-pedi service that I never thought I could have, all in the comfort of my own home 🏠 My friendly therapist even took extra special attention to my little sticker Maesa 🙏🏻 who is more than ready to book herself the next appointment after learning that they also offer adorable nail treatments for children 👧🏻
To my fellow busy mamas, you’re doing an amazing job! But do remember to take breaks and consider taking some time off for yourself because it truly feels amazing to be cared for 💞 If you’d like to slot in some me-time and give@urbancompany_sg’s home services a try, do download via this link here: https://invite.urbanclap.com/Xi63EDTaKib to get $8 off your first 2 services (total $16)!
#nomore #nomorecrazydays #nomorebadfriday #homebeautyservices #manicure #pedicure #igsg #sgig #sgfaves #sp
in this time slot 在 Facebook 的精選貼文
90 min Long Run with a 10-15 min incremental pace at the end of it ✅
Yesterday evening did a 5 X 1000m repeats with 60 seconds rest per rep + a 5 X 200m at 3 min cycle (target to hit 30-35s for the 200m).
It was tough to slot this two sessions with a night break. Didn't rest well last night due to the power outage from 10+pm to 12am.
Started my run at 8.47am, and so glad that the weather was still good to me.
Felt good all the way but the tiredness kicked in after halfway point. Began to struggle and at the same time trying to be relax.
I got myself focusing on my running mechanic and stride by stride, flow on it.
Eventually, I got into the zone and be in the flow. Got out of the flow at 80 minutes mark as I need to pick up the pace for the final 10 min.
Therefore, I dig deep and step up the pace but I realized there was nothing much left in the tank. The only thing I can do is to focus on my armswing and putting in the effort to swing it hard and fast to enable my leg to open up the stride.
So grateful to end the run by giving everything I got towards the end of it. Time for a good rest after being in the flow state.
Another long easy stairs session to end the week.
#TheOnlyWayIsThrough #UnderAmourMY #SohTheSpeedster #MasTowerRunner #VibrantRunning
in this time slot 在 糖餃子Sweet Dumpling Youtube 的最佳解答
Hello friends! Today we're going to share with you how to make classic meringue nuts dessert: French Dacquoise with coffee French buttercream.
Dacquoise means “ of Dax” in french, which is a small town in southwestern France. Classic dacquoise is used as a layer of a cake or sandwiched for two layers with a variety of filling. But it can also be a cookie sandwich with buttercream. This French dessert is a light meringue with a sponge texture, it’s meringue-like crisp on the outside, and moist and soft texture like cake on the inside. The flavor is amazing and delicious. It’s a must try French dessert. Hope you like this video.
This is an #ASMR ver, you can check out the other version that with BGM and Voices in Chinese if you like:
https://youtu.be/Z-F9f9WVwk4
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How to make French Dacquoise Recipe
French Dacquoise Recipe
☞ Dacquoise mold: 6 slots, 7x5x1cm for each slot, if you don’t have dacquoise mold, you can use baking rings.
☞ Yields: This recipe can make 3 sets of dacquoise sandwiches for one egg white, you can use two or three egg whites to make 6 or 9 sets as you wish.
✎ Ingredients
☞ For dacquoise
powdered sugar 10g
All purpose flour 8g
almond flour 30g
medium egg white 1, 35g
granulated sugar 20g
☞ For French coffee buttercream (Cream au beurre cafe)
instant coffee granules 1g
hot water 4g
medium egg yolk 2, 36g
granulated sugar 45g
water 20g
unsalted butter 80g, softened and cubed
✎ Instrcutions
☞ For dacquoise
1. Use a sieve to sift the almond flour, powdered sugar and all purpose flour.
2. Place the egg whites and a bit of pinch of salt in a clean and dry bowl, beat the egg white with an hand electric mixer on medium speed for 1 minute. Then add the sugar one-third at a time, beat 30 seconds before adding the next.
3. After adding the rest of sugar, continue beating for 2 more minutes, then switch to low speed to beat for 30 seconds or until stiff peaks.
4. Add one half of dry ingredients into the meringue, making sure not to mix too much. Then add the rest of dry ingredients and gently fold the mixture until just combined.
5. Attach a tip to a piping bag and transfer the dacquoise mixture to the piping bag.
6. Pipe out the batter into the dacquoise slot. Use a scraper or offset spatula to smooth the surface and remove excess batter, and then use a toothpick to dip the water and to smooth out the shape.
7. Remove the mold carefully. Lightly dust the powdered sugar over the dough for the first time, after the powdered sugar is just absorbed into the batter, dust more powdered sugar over it again. This will create a better crust on the surface.
8. Preheat the oven to 230°C, reduce to 180°C and bake for 9-10 minutes, when time’s up, leave it in the oven for 5 minutes. Remove from the oven, stay with the baking tray to cool completely.
☞ For French coffee buttercream
1. Dissolve the 1g of instant coffee in 4g of hot water. Set aside to cool.
2. Add two egg yolks into the mixing bowl and beat until thick and pale.
3. Combine 45g sugar and 20g water in a small saucepan, heat over on med-low heat, cook until the sugar has dissolved and the syrup reaches 117°C.
4. Then immediately remove from heat and slowly drizzle the hot syrup into the bowl with the yolks, keep whisking on high speed until all syrup is added. Switch to low speed to whisk until the mixture (pâte à bombe) is cooled down to room temperature.
5. Add in 80g of softened butter one third at a time, allowing each batch to incorporate before adding the next. Mix to smooth.
6. Add the dissolved coffee and mix well, then pipe in a piping bag.
☞ Assembly
1. Sandwich the dacquoise with the buttercream, and refrigerate until ready to serve
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#FrenchDessert
#dacquoise
#easyRecipes
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in this time slot 在 水深之處 Youtube 的最佳貼文
【223全球守望迎曙光】February 23rd - “Global Prayer Day”
當全球氣氛籠罩在因疫情爆發的緊張和恐懼時,我們需要一股安慰的力量。在人與人需要保持距離的今天,我們仍然可以傳遞溫暖的關懷。
無論你來自何處、或在何處聚會,你若盼望這波疫情盡快止息,希望盡快恢復平安穩定的生活,我們誠摯地邀請您藉著禱告一同參與『223全球守望迎曙光』。與全球各地的朋友藉社群媒體連結在一起,用我們的靈和誠實,以個人或小組的方式,從二月二十三日零時起,代禱、向神呼籲:
盼望各地疫情終止、使各地人心安定,求神保護所有第一線的防疫人員,也求祂使在位者做正確的決策
我們的禱告似乎很微小,微小到只是與神之間的秘談;我們的禱告也很大,大到能夠與神配合來推動神手的工作。當我們為自己、家人朋友、社會的情形禱告,聖經說:『為君王和在位的禱告,使所有人平安。』( 提前2:2)我們祈求造天地的神賜萬般的智慧給君王和在位者,使他們有正確、精準的決策,叫所有人民得平安。
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按照您的意願,在二月二十三日這一天,24小時內。或是個人在家裡禱告;或是和同伴聚集,團體的約定時間禱告;或是透過社群軟體,和朋友一起線上禱告。你若願意,這裏有一份223當天24小時不間斷的守望禱告登記表,你可以任選其中的時段,專一的為此次疫情禱告。
連結在此: https://reurl.cc/k5GqRn
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活動將在水深之處的各社群平台,包括官方網站、Facebook粉絲專頁、Instagram、YouTube、LINE、WhatsApp和WeChat同時進行,盼望大家將這次的活動分享出去,藉最有力量的禱告來獻上自己的一份心力。
在223主日聚會當天請預留時間,眾人專特地為此代禱。
詳情:http://www.luke54.org/view/1060/11662.html
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No matter where you come from or where you meet, if you hope that this epidemic would stop and a quiet and tranquil life would be resumed as soon as possible, we sincerely invite you to participate in "February 23rd -- Global Prayer Day". You can choose one slot of time around the clock on February 23rd, either to pray personally at home, to pray with companions in the meetings, or to pray online with brothers and sisters through social media.
Prayer Burdens:
1. May the epidemic end in various locales.
2. May the people’s heart not live in fear but in peace.
3. May our God safeguard front-line health- care personnel.
4. May the authorities make the right decisions.
各社群平台分享網址:
Social media platforms URL:
Facebook: https://reurl.cc/Qp8ZR0
Instagram: https://reurl.cc/D1WoOm
Youtube: https://youtu.be/Pso8DIOZ0qY
LINE: https://reurl.cc/gvLa3Q
Whatsapp: 文字訊息方式顯示
WeChat(微信):https://reurl.cc/5g0DOR
博客:https://reurl.cc/2456Ea
微博 :https://reurl.cc/6gAjQk
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#守望 #禱告 #平安 #響應 #渺小 #曙光 #223全球守望迎曙光 #coronavirus #pray4coronavirus #February 23rd “Global Prayer Day” #GlobalPrayerDay
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in this time slot 在 JSK-koubou Youtube 的最佳貼文
Hey guys, I made a jigsaw table this time.
[Download the plan here]
https://jisaku-koubou.com/downloads/jigsaw-table
【Plan List】
https://jsk-koubou.stores.jp/
2-way locking arm system allows you to control your jigsaw easier than ever.
Even with a large project, the arm will not get in your way. The arm accepts longer blades up to 150mm, you can cut any lumbers as thick as 100mm without any issues.
The table is also equipped with a T slot for circular cutsΦ80~Φ450mm) and a foot pedal for maximum efficiency and control.
[DIY Jigs used in this video]
Router groove making jig
https://youtu.be/rPGa5QBQHmQ
Circular Panel saw
https://youtu.be/M1xYKw5FP-0
Pocket hole jig
https://youtu.be/b6S5uyND2II
Drill stand
https://youtu.be/n-neSE8mwDg
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in this time slot 在 [求譯] All the time slots work for me - 看板Eng-Class - 批踢踢 ... 的美食出口停車場
求中譯/英譯:中譯
屬句子/段落:句子
All the time slots work for me
我的試譯:
所有的時間都可以
提問:
這是我寫信給老師,老師他的回應。
我先寫了幾個時段的時間,問老師這些時間有沒有空來參加某某會議,
結果他回:
Hi,
All the time slots work for me
到底是所有時間都有安排其他工作了?
還是所有時間都可以來工作(參加會議)呢?
實在搞不懂~請教板上高手
感謝!
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※ 發信站: 批踢踢實業坊(ptt.cc)
◆ From: 220.133.214.54
※ 編輯: wentz 來自: 220.133.214.54 (01/22 23:14)
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